How To Have A Natural Birth

Congratulations! You’re pregnant and considering going natural!

But how can you make that a reality?

After all, you’re going against the grain with this decision. The system isn’t exactly set up for natural birth. You may not have a lot of supportive people around you. In fact, you may not know anyone who’s chosen a natural birth at all.

Is there even a midwife practice in your town? And, to that end, do you need a midwife? Or is it possible to go natural in a hospital?

Don’t worry, we’ve got your back. If you’re pregnant, or hoping to become pregnant, and want a natural birth, here are things you can do to help make that happen.

Step 1: Commit

Most women don’t just stumble into a natural birth. It takes determination and commitment.

Birth never happens exactly how you plan, so it’s good to be open to changing plans when need be. However, going into labor without fully committing to an unmedicated birth will make it hard to resist when the going gets tough and nurses are offering medication.

Knowing exactly why you want to avoid medication will be your driving force when labor gets tough.

Step 2: Prepare your mind and body

Labor and birth are their own kind of marathon, and just like you wouldn’t show up to run a marathon without training, you don’t want to show up to birth unprepared.

Labor is a very physical journey, and exercise will help keep you strong. Walking, swimming, and yoga are great ways to prepare for birth by keeping your body strong and pelvis open.

Sitting for many hours a day, as many of us do at work, is not the best thing for getting baby in an optimal birth position. If your pelvis is tight, baby may settle into your pelvis in a posterior position which can cause long labor and painful back labor.

There are some things you can do to help avoid a posterior baby including belly mapping, daily stretching and exercise, prenatal yoga, and just getting up and walking around every so often when you’re at work. It’s also important to avoid sitting in reclined positions like in big comfy chairs and sofas. Sitting on a birth ball is a great alternative.

What you eat while pregnant is what is creating your baby, so it’s vital to eat a high nutrient, real food diet. Be sure to eat enough quality protein, salt, and vegetables. Choose foods from different color groups (called eating the rainbow) so you can be sure you are getting what you and baby need.

Labor is also a mental, emotional, and spiritual journey. Many mamas have found that practicing mindfulness, prayer, or daily affirmations help them connect to their baby and prepare mentally for the birth they are going to experience together.

Step 3: Get a Doula

A doula is a professionally trained birth attendant who will meet with you throughout your pregnancy to establish a relationship, she’ll be with you and coach you throughout your entire labor, and will follow up with breastfeeding and newborn care. Doulas are seriously birth angels.

Women who have doulas are more likely to have spontaneous vaginal births and less likely to have:

  • Pain meds
  • Epidurals
  • Forcep or vacuum assisted births
  • C-sections
  • Negative feelings about childbirth


Other benefits of hiring a doula include:

  • Higher breastfeeding success
  • Higher maternal self esteem
  • Lower blood pressure during labor
  • Lower pain experienced overall

The best way to find a Doula in your area is at When interviewing for a Doula make sure you choose someone you feel comfortable with. Here’s a list of doula interview questions.

Oftentimes it’s just a gut feeling about someone. She will see you at your most vulnerable during an incredibly intimate experience, so you will want to be sure you feel comfortable with her. Consider your own style during stress. Do you prefer to be left alone? Do you want someone to continuously encourage you? Would you like a doula who has massage or acupressure training? Choose someone who’s strengths match your needs.

Even if you have an amazing partner, a doula is still a great asset. Your doula knows birth and your partner knows you. Together they are a great team. Your doula will help your partner to help you, and will help your partner to take care of himself  as well. Some men feel a little uncertain about how a doula fits into the mix but, believe me, it’s a win-win.

The cost of a Doula becomes negligible when you consider how much more expensive an epidural or a c-section is. Not to mention the emotional toll those things would take when you are hoping and planning for a natural birth.

Step 4: Pick your provider

When choosing your provider you have 4 options:

  • OB/GYN – Traditional route. These providers are the least likely to be low intervention.
  • Family physician – Tend to be more holistic. Will be able to care for you and your baby after birth.
  • Certified Professional Midwives (CPM) – Are midwives, not nurses; they’re only licensed in some states.
  • Certified Nurse Midwives (CNM) – Nurses who have additional midwifery training.

When choosing a provider, interview a few candidates. When you ask them questions, you want numbers and percentages. If they don’t know or can’t tell you, that’s a good sign to look somewhere else.

Some important questions are:

  • What is your c-section rate?
  • How many women have unmedicated births (don’t say natural because providers have different definitions)?
  • What if my water breaks and I haven’t gone into labor yet?
  • What happens if I go overdue?

Here’s an expanded list of midwife interview questions, and here is an explanation of types of midwives.

Who is the safest provider?

Evidence shows that midwives are the safest providers for low risk women, because they result in fewer interventions and better health outcomes for mom and baby (source). For example, midwives in the U.S. have an average 5-20% c-section rate (depending largely on location of the delivery), while U.S. OB’s have closer to a 33% c-section rate.

However, some people have a hard time leaving a doctor they like. Some women really like their doctor because he or she is nice and has a good bedside manner. But unless she is also natural birth literate, she may not be the best choice. Keep in mind, you can always return to this trusted provider for your well woman care after you deliver your baby.

If you are choosing a doctor, be sure that the other doctors in their practice are aligned. When women only meet with one doctor, they sometimes assume all the doctors in the practice are on the same page, which is seldom the case. Some women just hope they’ll get the doctor they like when the big day comes, which is taking a huge risk.

Another reason it’s important to be sure that all of the doctors are natural birth literate is because if they aren’t, some women are tempted to accept an induction when their preferred doctor is on call. This isn’t the best option when you’re seeking a natural childbirth because one intervention, like induction, usually leads to more. Not to mention, induction can be a lengthy process for a first time mother, so even guaranteeing your doctor would be there for the induction is its entirety is unlikely. Here is more info on labor interventions during childbirth.

Some doctors are lower intervention but work in hospitals with high c-section rates or that aren’t baby friendly. Interview a few providers, but also look at where they practice and compare those locations too.

Call the hospital that your doctor practices at and ask the same questions as above. If they don’t know, it’s not a good sign. Consider looking elsewhere.

And remember that it’s never too late to switch providers! This is one of the most important experiences of your life, and you should choose someone who will help you achieve the natural birth you desire.

Step 5: Pick your birth place

Choosing a birth place is just as important as choosing your provider. You have 3 choices.


A great place for a woman who anticipates needing more interventions. There’s a hospital bed, monitors, oxygen, etc. on the walls, fluorescent lights, baby warmer, so, not so cozy. The hospital is the only place you can have a cesarean or get pain medication. If you’re having multiples, have significant health problems, or otherwise have a high risk pregnancy, this is exactly where you want to be for you and your baby’s health and safety. And keep in mind, just because interventions are available doesn’t mean they have to be a routine part of your care.

Birth center

A birth center is like giving birth at someone else’s home. Birth centers are comfy environments, usually with a large bed, and a warm homey feel. They contain medical equipment, but it’s usually hidden away out of sight. Birth centers can provide some interventions but not many, and their safety rests on the premise that if a mother deviates significantly from what is normal and healthy during the course of her pregnancy or labor, she will be transferred to the hospital to give birth there. However, low risk women tend not to need many interventions, and the vast majority of complications during pregnancy and birth come with some forewarning, so emergent transfers are extremely rare.

Many hospitals have caught on that birth centers are popular so they are calling their labor and delivery units “birth centers.” Check to make sure your birth center is run by midwives and is accredited by the Commission for Accreditation of Birth Centers.


At a home birth, midwives bring the same equipment that is at the birth center. They have a plan for transfer of care in case something comes up during pregnancy or labor. However, transfers are rare. Birth usually happens smoothly on it’s own when it’s left to just happen. Home birth midwives are skilled at categorizing women as low risk or high risk, so they only take women into their care who are good candidates for home birth.

Which is the safest?

The safest place for low-risk women to give birth is at a birth center (source). Birth centers are run by midwives who are the safest providers for pregnant women and have the lowest intervention rate and best outcomes for mom and baby. They have the environment of home, but also have some of the equipment of a hospital. They are usually located close to a hospital for practical reasons, so a transfer will be quick if needed.

That being said, if you need to or want to give birth at a hospital, that doesn’t mean you can’t have a natural birth. It’s possible to have a natural hospital birth, it just takes some extra preparation on your part.

Step 6: Know the benefit and risk of each intervention

You already know that the cascade of interventions is something you want to avoid if possible, but how do you know when an intervention is necessary?

Well, first, you need to ask, “Is this an emergency, or do we have time to talk about it.” Usually it is not an emergency and there is time to talk.

Then you can talk to your partner and doula and run the intervention through your B.R.A.I.N.

B.R.A.I.N.  is an acronym for:

  • Benefits
  • Risks
  • Alternative
  • Intuition
  • No/not now

Let’s run an example: Pitocin.

Benefits: Can help increase the chances of a vaginal birth when your uterus becomes exhausted.

Risks: Pitocin can cause contractions that are longer stronger and closer together than your body would normally do. This can cause fetal distress which can lead to a c-section.

Pitocin also automatically comes with other interventions like continuous fetal monitoring, which can keep you from moving around and getting more comfortable. Sometimes women who otherwise didn’t plan on getting an epidural end up getting one because they can’t handle the stronger, closer contractions, especially when they aren’t able to move around fully.

Alternatives: Wait it out. Labor is not linear and can ebb and flow. As long as you and baby are doing ok, you can wait. Breaking the bag of water and nipple stimulation are other ways to get labor going without Pitocin.

Intuition: After thinking through the benefits, risks and alternatives check in with your gut. What is it telling you? Sometimes women have a strong reaction and just know.

No/not now: Declining an intervention. If you choose to decline an intervention start by validation your providers concerns and give them your plan for how to proceed. for example: “I know you’re concerned that my cervix hasn’t dilated more. Since baby and I are doing fine we would like to wait a while before starting Pitocin. Can you come back in an hour and we can talk about it again?”

Step 7: Attend a natural birth class

A natural childbirth education class is key in helping you and your partner prepare your mind, body, and spirit for a natural childbirth. A good class will demystify the process, teach you how to prepare, and equip you and your partner with information on what to do during various stages of labor. It’s a great way to reduce stress about birth and become empowered to give birth naturally.

Be sure to choose an out-of-hospital birth class!

This is important because many hospital birth classes are geared more toward how to be a good patient as opposed to really understanding your birth options.

A natural birth class will arm you with the information you need to make the best decisions for you and your family. It will help you prepare for natural birth and make informed choices if at some point in your labor you are confronted with a need for interventions.

Here’s more information on which birthing classes may be best for you.

Of course, I’m partial to the Mama Natural Birth Course

We have helped hundreds of women and families achieve natural, unmedicated childbirths.

The Mama Natural Birth Course is hosted by yours truly (a crunchy mama of two) and Maura Winkler, a registered nurse (RN), doula, breastfeeding counselor and placenta encapsulator.

Our eight-part, online, on-demand course is designed to educate, inspire and empower moms and partners to deliver naturally. The course takes parents through the entire process of preparing for and experiencing a natural birth – and beyond.

Click here for more information on the course.

Best wishes for an awesome and empowered birth!

I think it’s awesome that you are researching a natural childbirth! Natural birth has so many benefits for baby AND mama.

Keep in mind that over 80% of women get some sort of intervention in birth, so an unmedicated birth is definitely the road less traveled. It will take dedication, education, and support to achieve your goal, but it is SO worth it!

I have not met a single woman who has regretted giving birth naturally. It is truly a life-changing experience!



About the Author

Genevieve Howland is a childbirth educator and breastfeeding advocate. She is the bestselling author of The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth and creator of the Mama Natural Birth Course. A mother of three, graduate of the University of Colorado, and YouTuber with over 75,000,000 views, she helps mothers and moms-to-be lead healthier and more natural lives.

Learn to have an amazing birth

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  1. Your blog has enlightened and inspired me. Its great to get some knowledgeable advice about having a natural birth. Thank you so much for sharing.

  2. Planned home birth, attended by a midwife is just as safe as birthing at a birthing center, since they bring the exact same equipment to your home. And then you can be in the comfort of your own home, and don’t have to travel while in labor, which sounds like torture to me!

  3. I had 2 natural births. I totally recommend a birth center over a hospital if you can. I had both. My first birth was with a midwife at a birth ceneter. It was beautiful. I didn’t even need a birth plan because their default plan was exactly everything i wanted. (Choice of a birthing pool, delayed cord clamping, no bath, immediate skin to skin, uninterrupted hour.) It was great. My second was in a hospital where they took my baby right away to “check” him as they had concerns (They were being way to cautious in my opinion. He was fine. It was a very small hospital) I didn’t get that bonding and it sorta put a wrench in our first week or two together. It makes me sad to think about it.

    My poor baby alone in the nursery without me, scared. Not the way I want my child to experience his first days of life. Im grateful for happy healthy babies though. So i can’t complain too much.

    My point is, if you want a natural birth, try to choose a place that aligns with your views.

  4. I believe natural birth is better since you’re not constrained on what number of kids you can have, dissimilar to a c-area. In the event that you have an excessive number of your stomach can’t take to such an extent. In addition with a characteristic birth you can pick up Coursework Help Deal your stomach, having a c-area abandons you numb for all time where they did the cutting in light of your nerves. I had a tubal pregnancy and it’s near a similar surgery. I’m numb as a result of it. Furthermore a c-segment is significantly more wear on your body physically losing a great deal more liquid and so on. Having characteristic in the event that you can is a great deal more fulfilling. I suggest it if the individual can.

  5. I’m preggos with my first baby and planning for hospital birth. I want to say that something like 90% of all vaginal births at the orange county Kaisers in SoCal are done my their midwives. The birth class they offer does seem to emphasize a natural approach, as intervention free as possible. Well at least the teacher in my class kept mentioning that interventions will most likely slow down the birth process. And it is best to let it run it’s course as natural as possible since our bodies know how to give birth. I am very grateful for this and I feel really good about my upcoming hospital birth. I share this for all thos SoCal mommies in Orange Cty area, also if you happen to have Kaiser as a healthcare provider.

  6. This article is great! I had a natural birth with my first and plan to have one with any additional pregnancies. It’s true that you need to commit and have good support. You can become a bit distracted and sometimes discouraged while in labor, and that’s when you need someone supporting the decisions that they know you crave!

  7. Genevieve, I am looking for your post where you list the reading materials that prepared you for the Spiritual aspects of labor (I believe they were some Catholic books…) I cannot seem to find where exactly I read that on your site… Anyway, what pregnancy/labor books do you recommend? Your response would be sincerely appreciated. Kindly – JL

  8. Hi. I know your not a medical professional but I’d like your advice. I’m not pregnant right now bUT are thinking of having another baby in the next 2 to 5 years. I have had 2 csectoins the first was an emergency the second my dr scared me into it. But if we have another baby I don’t want a csecton is this possible. How can i. Thank you

    • It is absolutely possible but I can’t speak to your specific situation. Good luck and you may want to check this post out.

    • I would work with a midwife who has experience with VBACs. Also be sure to read our VBAC post.

  9. The fear-tension-pain syndrome is the reason why people have unpleasant births – read “childbirth without fear” by grantly dick-read, is all I want to say.

  10. Hi, I came across your website by chance and you have inspired me in so many ways! I’m just sad I didn’t adopt such a healthy lifestyle earlier!! I’m currently pregnant with my third child and have had two very difficult previous births, including a preemie at 27 weeks. However, I am determined to have a natural, healthy birth this time. I’ve been watching your videos and practising every day. I just want to say thank you! Your words are simple and your videos have been my night time viewing. I never thought I’d make my own bubble bath but the ingredients arrived the other day and I’m all set! Thank you once again!

    • Enjoy that homemade bubble bath, mama. 😉 Thank you for the kind words and best wishes for an awesome and empowered birth!

  11. My first home birth was extremely difficult. It was a long 40 hour labor that was all over the place. I thought I was prepared. I ate the right food, exercised, read the right books so when this happened I was so caught of guard. This is a situation where I prepped and it did not make a difference. The #1 thing that got me through was that I had committed to my natural birth. Now I am facing a second labor and I am scared. I only know the difficult first labor I had and I’m having a hard time encouraging myself that it could be different this time around. I am aiming towards another home birth. I am scared because I think to myself “well what if baby #1 was actually an easy labor and I just didn’t tolerate it well”. I loved your second childbirth experience because it’s what I pray mine will be like. It gives me hope.

    • I am holding the vision that your second birth will be “supernatural!” Get prepared! Assemble your team! Train your body and mind.

      Doing a home birth, especially with your first baby, takes tons of strength and courage – more than I had with my first. You are a strong and awesome woman, Sarah. You got this.

  12. I desperately want to achieve this for baby #2…I wholeheartedly wanted a natural birth with my first…but when 42 weeks hit, the doctors just wouldn’t let me wait anymore and I was induced. I recently shared the very detailed and emotional journey I went through ( I hope I can change my next experience…though of course, no matter what, the outcome was worth it and then some ?

    • Well now you’ve got me cliffhanging as I wait for part 3 of your story! Absolutely, the outcome is always wondrous and 100% worth it. Each birth is a mystery, there’s no such thing as “perfection” in childbirth. The only thing that’s perfect is the love that’s waiting on the other side!

      • I know! I desperately need to finish the last part, but my little guy has had other plans lately that have tied me up. I hope to today…I’ll let you know ?.
        I think now that I’ve had the experience I did, as difficult and grueling as it was, I’m almost afraid to make a huge change for the next baby (i.e. Birth center, doula, home birth, etc.) because in a way, it creates the unknown again. Do you know what I mean? I’m having trouble just getting the support to even consider another route…I think people assume: hey, you did it this way the first time and it worked out, so why stray from that?

          • Intense story, Alyssa! A lot of elements of your story resonated with me, reminded me of my deliveries. The apple juice that arrived after 20 hours of not eating or drinking – how that revived me. And how difficult the placenta was to deliver after Paloma’s birth. Whew – takes me back! But you did it. Baby is earth side and everyone is well. Congratulations to you.

  13. It takes a few awesome things to achieve a natural birth – most importantly determination and a GREAT support team! Education, doulas, and midwives don’t hurt either. 😉

    • Amen sister. The team and the training is everything. 😉

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